Home News Events Bands Labels Venues Pics MP3s Radio Show Reviews Releases Buy$tuff Forum   Classifieds   News   Localband   Shows   Show Pics   Polls      OT Threads   Other News   Movies   VideoGames   Videos   TV   Sports   Gear   /r/   Food      New Thread   New Poll Miscellaneous Links E-mail Search login

New site? Maybe some day. Username: SPAM Filter: re-type this (values are 0,1,2,3,4,5,6,7,8,9,A,B,C,D,E, or F) Message: UBB enabled. HTML disabled Spam Filtering enabledIcons: (click image to insert) Show All - pop Select Color orange orange-red crimson red firebrick dark red green limegreen teal silver sea-green deeppink tomato coral purple indigo burlywood sandy brown sienna chocolate FONTXXSmallXSmallSmallMediumLargeXLXXL :DG: A B C D E F G H I J K L M N O P Q R S T U V W X Y Z Char† ‡ ‰ ♠ ♣ ♥ ♦ ‾ ← ↑ → ↓ ™ – —   ¡ ¢ £ ¤ ¥ ¦ § ¨ © ª « ¬ ­ ® ¯ ° ± ² ³ ´ µ ¶ · ¸ ¹ º » ¼ ½ ¾ ¿ À Á Â Ã Ä Å Æ Ç È É Ê Ë Ì Í Î Ï Ð Ñ Ò Ó Ô Õ Ö × Ø Ù Ú Û Ü Ý Þ ß à á â ã ä å æ ç è é ê ë ì í î ï ð ñ ò ó ô õ ö ÷ ø ù ú û ü ý þ ÿ b i u  add: url  image  video(?) : post by the_reverend at 2009-03-16 13:40:23 this took me a while to write down. my standard work out: I row for 10-20 minutes to get warmed up. then go to the weight room 1) pull down bar, arms out, palms down 120lbs x10 2) dips my weight x10 3) pull down bar,arms in, palms up x10 4) repeat 1-3 x3 5) chest press (180,140,170,140,160,140) 6) front pec machine http://www.carleton.edu/curricular/PEAR/IM...sCenter0/Pics/Pectoral-Fly-open.jpg 120lbs x10 7) back delts (same machine) 80lbs x10 8) repeat 6&7 x3 9) cable machine: lat presses 100lbs x10 http://www.lose-weight-coach.com/images/1CableMachinePushdown.jpg 10) cable machine: 2 handed curls 75lbs x10 11) repeat 9&10 x 4 12) cable machine: one hand like this: http://www.impulsepower.com/images/exercises/Image88.jpg pulling down in front of me 45lbs x10 right x10 left 13) cable machine: pull cable across my chest rotating elbow 15lbs x10 right x10 left http://www.impulsepower.com/images/exercises/Image64.jpg 14) repeat 12&14 x3 15) free weights: lat press? it's where you bring the weight down behind your head just got to 50lbs x10 16) free weights: bent over curls 35lbs x10 right x10 left 17) repeat 15&16 x3 18) free weights: pull overs 35lbs x10 19) free weights: "skull crushers" bar + 5lbs x10 20) repeat 18&19 x3 21) cable machine: one arm curls 35lbs x5 right x5 left x5 right x5 left 22) cable machine: one arm pull across chest twisting at waist 75lbs x10 right x10 left This one bugs me cause it makes my love handles stick out more afterwards... but it works one of the muscles in my forearm. 23) repeat 21&22 x3 24) cable machine: one arm shrugs 90lbs x10 right x10 left 25) cable machine: pull over head 75lbs x10 right x10 left http://www.impulsepower.com/images/exercises/Image77.jpg that with 2 hands 26) repeat 24&25 x3 Then I swim for a while to stretch/relax. Last time I added this http://i.ehow.com/images/GlobalPhoto/Artic...4718026/preacher-curl-main_Full.jpg which I will probably do from now on. And if the weight room is empty... I take the 15lbs padded bar and spin it around from left hand to right hand. sounds gay, but it makes my shoulders burn like crazy.

[default homepage]

[print][

6:18:33am May 22,2024 load time 0.00862 secs/10 queries]

[search]

[refresh page]